3 Weekly Meal-Prep Ideas That’ll Make Your Body & Budget Happy

ONE: Quick and Easy Frittatas or Veggie Casseroles

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A good veggie-heavy casserole is an easy no-recipe-needed meal that you can bake on Sunday and eat throughout the week. A great way to get rid of any random veggies you have lying around, or use an inexpensive frozen veggie-medley from the grocery store. (Trader Joe’s “Organic Foursome” including peas, carrots, green beans and corn is only $1.69) I like to throw in some brown-rice/flax pasta noodles as the “body” of the casserole, and then go to town with whatever veggies I have on hand. Sautee some onions and garlic, add some crushed red pepper, sea salt and olive oil, mix together and bake 15-20 minutes and you’ve got a simple casserole. For a more traditional “creamy” casserole you can add coconut milk and nutritional yeast… or make a homemade cashew sauce (BUT…that gets a little more expensive)

(For the vegans — ignore! Or try out the new Follow Your Heart brand VeganEgg)
A frittata is a beautiful and delicious way to use up the veggies you have leftover from the week. I always tend to have a few stragglers in the fridge at the end of the week…some broccoli, snow peas, a little spinach, whatever it may be! Most veggies can be thrown into a frittata and it’ll turn out tasty. I use local farm-fresh eggs. Add some fresh herbs, garlic, or whatever spices you desire. To make a frittata – all you have to do is grease a quiche pan or cast-iron skillet, sautee veggies, add spices/garlic, fill with 6-8 eggs (enough to cover all the veggies), and bake 15-20 minutes, until eggs are cooked through.


TWO: Fruit Salad

This may sound like the laziest thing I’ve ever said, but… sometimes you just don’t feel like peeling an orange or slicing an apple. It may sound lazy, but it’s true! We live busy lives and we’re always in search of something delicious, quick and pre-prepared. That’s why I like to meal-prep on Sundays or Mondays when I have the time. Fruit is an amazing snack, filled with nutrients and antioxidants for healthy, natural energy. And having a delicious and beautiful fruit salad on hand could help you choose the fruit over a calorie-heavy granola bar or processed snack. The mixture and variety can also be more enticing than a simple piece of fruit. I like to make something new every week! Last week it was local peaches and strawberries – this week it was mango, papaya and kiwi.

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THREE: Trail Mix

I’ve said it before, and I’ll say it again! Trail Mix can be a great, filling, energy-boosting snack, that is quick and super easy for on-the-go. And delicious! However…store-made trail mix (in my opinion) is one of two things; unhealthy and absolutely loaded with sugar and chocolate/candy, OR healthy but incredibly expensive. Homemade is the way to go!! I usually include some raw nuts (almonds, walnuts or cashews), coconut flakes, dried (unsweetened) fruit, like cranberries, pineapple, mandarin orange or mango, goji berries, and sometimes some dark chocolate or cacao nibs.

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Go forth and meal-prep!

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